I’m 18 years old and looking to trim down my BFP while maintaining the muscle which I have gained after my bulking program. I am currently about 200 lbs. I currently avoid oats, grains, all lactose products, and wheats. I have been following this diet for about three years now, due to a health concern for Crohn’s disease (my brother has a severe case of it). Here is what a typical workout day looks like:
5:30: wake up, 2 ultimate omega-3 fish oil capsules, begin making breakfast
5:45: eat 3 eggs with yolks, 5 egg whites, 2-3 pieces of chicken, 2 cups of reduced fat lactaid (12carbs/8protein per cup), cup of orange juice
7:00: begin workout, drink 32 ounces of water mixed with 4 sccops of gatorade
8:45: drink 16 ounces of water mixed with creatine ethyl ester, 3 scoops of gatorade
9:05: drink 4 cups of fat free lactaid (12carbs/8protein), eat 2 eas advantedge protein bars (3carbs/17protein per bar)
12:45: 5 pieces of chicken, 2 apples, small amount of cheese, 32 ounces of water
15:30: 1 EAS Advantedge protein bar (3carb/17protein)
18:30: dinner, varies depending on what is available. usually consists of salads with meat or fish.
21:30: 1 cup of lactaid before bed.
I have stopped taking creatine for this month as I try to cycle so that my body still produces it on its own. I will be back on it on August 20th. Should I get a protein shake?-or other vitamin supplements?-any other supplements in general?-suggestions and criticism would be more than appreciated.
rest days consist of a similar routine, except I tend to wake up around 7:00 and I do not eat the protein bars, nor do I consume as much lactaid. I work as a lifeguard so I try very hard to remain as hydrated as possible. I am in the sun for 8 hours a day, should I be drinking more water?
Any advice that you have would be extremely helpful. I really want to continue the progress that I have been making over the past 8 weeks, but I also want to start to trim the fat off. I am naturally very lean, so I do still want to work towards increasing my muscle mass; but I could afford to trim some fat off.
I know that creatine’s ingredients come from an outside source anyways, but doesn’t the combination of arginine, glycine, and methionine in the liver synthesize creatine?-by not cycling could this synthesis not occur?
Although I’m pretty lean naturally, after having bulked I developed fat deposits by my lower traps and gluteus medius area, and I hope to trim them down a little bit.
You would have to stop eating animals as well or youd still be getting it from an outside source. yhea it may stop making it while using but once the need arises again should kick back in and well again just keep eating meat
[quote]klochinator wrote:
Although I’m pretty lean naturally, after having bulked I developed fat deposits by my lower traps and gluteus medius area, and I hope to trim them down a little bit. [/quote]
Do sprint / jogging intervals for half an hour. Then run some stairs.
It’s obvious to me that you’ve done a lot of reading and research. Your plan is very well done!!! Since you asked, I’ll share a few of my thoughts on what you’re doing.
How I help people is by getting a handle on the numbers. I want to make sure people are getting all the protein and good fat they need, but not one iota more. Make sure you’re getting 1g of protein per pound of body weight and 0.4g of fat per pound of body weight. P=200g, F=80g.
The biggest difference between cutting and bulking is carb choices. To get the calories you need when bulking, you have to consume more starchy carbs. To create a sufficient caloric DEFICIT when cutting, you need to consume more fibrous green veggie carbs.
My recommendations would be:
Consume 1g of protein per pound of body weight on a daily basis. Divide that number by the number of meals you eat on a daily basis.
Consume 0.4g of fat per pound of body weight (F=80g). Divide that number by three so that 1/3 of your fat is coming from mono’s (olive oil and macadamia nuts and avocado) and 1/3 of your fat is coming from EFAs (flaxseed and/or fish oil) and the rest of your fat is coming from saturated fat in the lean cuts of meat, eggs and dairy you eat.
Consume all the fibrous green veggies you can stuff down your face! (grin) The more the better! Hold the dressings and high-calorie sauces. Also consume 3 servings of fruit on a daily basis and a serving of beans.
If you’re doing a PWO drink, shoot for a 2:1 ratio of starchy carbs to protein. Same holds true for the whole-food PWO meal with starchy carbs that follow an hour later.
Weigh and measure yourself weekly. If you’re making progress, keep doing what you’re doing. If you hit a plateau, send me a PM, and I’ll see if I can’t help you figure it out. (grin)
Don’t worry about losing weight, so much as losing inches. Consider getting an AccuMeasure to make sure body fat is going down. I don’t measure my body fat PERCENTAGE; I measure the thickness of some key skin folds in millimeters. The IDEAL would be if scale weight stayed the same while skin fold measurements went down.
Knowing your goals, do research on Carbolin 19-19 and Se7en.
Get your hands on some kefir grains and make your own kefir. You don’t need the Lactaid. All Lactaid does is provide the enzymes needed to break down the lactose in milk. Kefir is far superior! If you need a source for the grains, let me know.
Hey Terry!-looks like you got caught up with everything!
I’m writing you while I digest my breakfast before I go to the gym. I actually read this yesterday and started applying your recommendations to my daily routine.
I cut down on the starches with lunch and added everything into a salad with tons of green beans, broccoli, brusslesprouts, etc. delicious!-I’ve also started several servings of fruit per day since we last talked. I’ve been getting all those awesome fibers in apples, the potassium complexes in bananas, all while eating tons of berries.
You really think that the Lactaid is superfluous if I get the kefir grains?-the thing about the kefir is that from what I’ve seen, it is relatively expensive. There will be at least 1-2 months time before I start the kefir and by then I will be at school.
Do you think that staying with Lactaid until then is a bad decision?-I’ll get on the AccuMeasure and try and get one this week.
Thanks, Terry, I’m glad you got all caught up with everything!
-Kloch
p.s. While I’ve been cutting for the past 2 weeks my numbers have increased lift-wise. Should I have expected this?-my deadlift went from being 410-420 lbs, e-z barbell curl from 85-105 lbs, clean & jerk 170-175 lbs, bent over lateral 45-50 lbs, dumbell pullover 50-60 lbs, etc. And some lifts just maintained themselves. Does this mean anything or am I looking too much into this?
I would cut out the Gatorade. I was using for awhile and it quickly put flabby pounds on me. As soon as I switched to something like Crystal lite I began to knock the pounds off.
[quote]JSopko wrote:
I’m not positive on this but shouldn’t he take his omega-3 pills after his breakfast as to avoid the chance of having the pills burned for energy?[/quote]
JSopko, I like the way you think! (grin)
I actually like to see people take their flaxseed oil and fish oil later in the day. If a person is taking optimal doses on a consistent basis, even if some were burned for energy, enough would be used for things that the body uses EFAs to improve their health.
I like the changes you’re making to your diet, Kloch! I like the inclusion of all those veggies and fruit and the reduction in starchy carbs. The changes you’re making are good for body comp and health, both!!!
You really think that the Lactaid is superfluous if I get the kefir grains?-the thing about the kefir is that from what I’ve seen, it is relatively expensive. There will be at least 1-2 months time before I start the kefir and by then I will be at school.
Don’t buy the kefir you find in the store. The manufacturers have to slow or bring the fermentation process to a halt prior to shipping. You can get kefir grains for the cost of shipping. It’s something people tend to share, even though you can find people here and there that actually sell 'em. That’s why I said to let me know if you need a source for the grains. It’s not expensive at all. Your only expense is buying milk, which you’re doing now. In fact you’ll save money because you should buy non-Lactaid type milk. The good bacteria NEED the lactose to grow and reproduce.
It’s really very easy. Making your own, (fermenting) only takes 24 hours. Lots of info on the topic on Dom’s web site.
p.s. While I’ve been cutting for the past 2 weeks my numbers have increased lift-wise. Should I have expected this?-my deadlift went from being 410-420 lbs, e-z barbell curl from 85-105 lbs, clean & jerk 170-175 lbs, bent over lateral 45-50 lbs, dumbell pullover 50-60 lbs, etc. And some lifts just maintained themselves. Does this mean anything or am I looking too much into this?
It sounds like your body is responding well to how you’re eating if strength is going up. I’d bet PWO nutrition is dialed in nicely, too. I think you’re doing great, Kloch!!! All the reading and research you’ve been doing is paying off.